It’s the “pack on the pounds” season. We’re bombarded by very tempting holiday treats. We plan to eat reasonably, but that's always been our plan in the past. And we ended up putting on 5 pounds. Our willpower melts away faster than the candles on the table.

Excessive eating seems to be a part of the holidays. In spite of our resolve to regulate ourselves, consuming massive amounts of calories is usually a problem — both in the short-term or the long run. When we give into immediate temptations, we often spend the next day experiencing uncomfortable feelings. But the worst part is being consumed by the guilt and discouragement that comes when we stand on the scale in January.

However, it’s possible to change the pattern of behavior that’s been a problem in the past. If you plan now for how you’ll handle the temptations that lay ahead, you can avoid gaining weight that you’ll likely lug around for the rest of your life. Here are some tips for prevailing over that part of you that’s prone to pigging out.

Prepare. Eat well early on the day you'll have to face a feast. Have a hearty, high-fiber bowl of cereal early in the day. Have a reasonably sized, protein-packed lunch so you're not starving when dinnertime rolls around. Then, eat a small portion of a carbohydrate an hour before you're having to decide how high to pile your plate. Studies have shown that this strategy can help people self-regulate their food intake. Your mother was right. If you eat something close to dinnertime you will spoil your appetite. Now we know that’s a good thing.

Alternate alcohol and water. This strategy can easily cut down the number of alcoholic beverages you consume. Replacing just one or two high-calorie drinks with water can easily cut more than 300 calories off the total that you consume. Try sparkling water with a twist of lemon or lime to help you feel like you’re still participating in the festivities.

Start strong. Make your first food choices healthy ones while your willpower is strongest. Pick something off the veggie tray before indulging in the the high-fat cheese board. Eat all of your salad first. Willpower is like a muscle in that it tires the more you have to exercise it, so fill up on healthy stuff right from the start.

Pick your plate size. Europeans use smaller dishes and utensils than Americans, a fact that has been found to contribute to them eating less. If at all possible, use a salad plate to help you control the quantity of food you can put on your plate. Take small portions the first time around.

Slow down on seconds. Often times you may find yourself being offered more to eat as soon as your plate is empty. The problem is your brain hasn't registered the fact that your stomach is full. Tell yourself that you can have seconds after you've waited for 5 minutes to let the food you just ate settle. Remind yourself that you can always go back for more if you’re still hungry, so you’re just going to take very small helpings of seconds.

Share your dessert. Ask someone if they will split that scrumptious something you’d like to have. Researchers have found that people get immense pleasure out of their first bite of something sweet, but only about half as much satisfaction out of the second bite. After four or five bites, there is very little added pleasure — but an enormous number of calories — that are added to the experience. Savor those first few bites and you’ll get all the satisfaction that you’re craving from a delicious dessert.

Eat, move, love. Plan an activity that requires moving your body shortly after eating. Take the group on a stroll through the neighborhood to look at house decorations. Play some ping-pong. Just knowing that you’ll have to move about after dinner can help prevent you from stuffing yourself to the gills. It will also focus you on getting pleasure from engaging with friends and family rather than relying on food and drink to satisfy you.

Exercise. Holidays disrupt regular schedules, so plan time to get your exercise. To weigh the same next month requires burning off as many calories as you consume this month. Get out your phone right now and figure out times to exercise. Call a friend and invite them along.